Thursday 170119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

100m Row

10 Squat Jumps

10 Iron Cross Rotations

-then-

Barbell Warm-up

Fitness & Performance

Squat Clean ( Build to a heavy (not max) single for the day)

Metcon (AMRAP – Reps)

AMRAP 7mins

100 Box Jump Overs 24″/20″

Max Burpees in remaining time

Extra Credit

STR: Push Jerk (2-2-2)

SKILL: Metcon (Time)

Row 3000m

COND: Metcon (5 Rounds for time)

5 Rounds

100m Assault Runner Sprint

20 Hip Extensions

Rest as needed

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